Artichoke vs. Kale
Nutrition comparison of Artichoke and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and kale:
- Both kale and artichoke are high in calcium, dietary fiber and potassium.
- Kale has 58% less carbohydrates than artichoke.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and artichoke contain similar amounts of calories - kale has 35 calories per 100 grams and artichoke has 47 calories.
For macronutrient ratios, artichoke is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Artichoke has a macronutrient ratio of 23:74:3 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Kale | |
|---|---|---|
| Protein | 23% | 28% |
| Carbohydrates | 74% | 41% |
| Fat | 3% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 58% less carbohydrates than artichoke - kale has 4.4g of total carbs per 100 grams and artichoke has 10.5g of carbohydrates.
dietary fiber
Both kale and artichoke are high in dietary fiber. Artichoke has 32% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and artichoke has 5.4g of dietary fiber.
sugar
Kale and artichoke contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and artichoke has 0.99g of sugar.
Protein
protein
Kale and artichoke contain similar amounts of protein - kale has 2.9g of protein per 100 grams and artichoke has 3.3g of protein.
Fat
saturated fat
Both kale and artichoke are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and artichoke has 0.04g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 698% more Vitamin C than artichoke - kale has 93.4mg of Vitamin C per 100 grams and artichoke has 11.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than artichoke - kale has 241ug of Vitamin A per 100 grams and artichoke has 1ug of Vitamin A.
Vitamin E
Kale and artichoke contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and artichoke has 0.19mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 25 times more Vitamin K than artichoke - kale has 389.6ug of Vitamin K per 100 grams and artichoke has 14.8ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both artichoke and kale contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Artichoke | Kale | |
|---|---|---|
| Thiamin | 0.072 MG | 0.113 MG |
| Riboflavin | 0.066 MG | 0.347 MG |
| Niacin | 1.046 MG | 1.18 MG |
| Pantothenic acid | 0.338 MG | 0.37 MG |
| Vitamin B6 | 0.116 MG | 0.147 MG |
| Folate | 68 UG | 62 UG |
Minerals
calcium
Both kale and artichoke are high in calcium. Kale has 477% more calcium than artichoke - kale has 254mg of calcium per 100 grams and artichoke has 44mg of calcium.
iron
Kale and artichoke contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and artichoke has 1.3mg of iron.
potassium
Both kale and artichoke are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and artichoke has 370mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, artichoke has more apigenin and luteolin than kale per 100 grams, however, kale contains more isorhamnetin, kaempferol and quercetin than artichoke per 100 grams.
| Artichoke | Kale | |
|---|---|---|
| apigenin | 7.48 mg | ~ |
| luteolin | 2.3 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
| Quercetin | ~ | 22.58 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Artichoke | Kale | |
|---|---|---|
| beta-carotene | 8 UG | 2873 UG |
| lutein + zeaxanthin | 464 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Artichoke | Kale | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.378 G |
| Total | 0.017 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than artichoke per 100 grams.
| Artichoke | Kale | |
|---|---|---|
| linoleic acid | 0.046 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.046 G | 0.294 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Artichoke g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or artichoke contain more calories in 100 grams?Kale and artichoke contain similar amounts of calories - kale has 35 calories in 100g and artichoke has 47 calories.
Does kale or artichoke have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than artichoke - kale has 4.4g of carbs for 100g and artichoke has 10.5g of carbohydrates.
Does kale or artichoke contain more calcium?
Both kale and artichoke are high in calcium. Kale has 480% more calcium than artichoke - kale has 254mg of calcium in 100 grams and artichoke has 44mg of calcium.
Does kale or artichoke contain more potassium?
Both kale and artichoke are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and artichoke has 370mg of potassium.